3-5% is the standard; a nicer way to put it is "inflation-adjusted increment" or other words, you're lucky you got something.

Jumping around for sure there will be more increments, but you sacrifice promotion or reaching HOD level cause you need to re-build trust and management buy-in.

Some colleagues jump around, the are still manager, while their peers already become Head of Departments. Then again, there are those who didn't jump for a very long time didn't get promoted and their salary not rising fast enough, these are the people that should have made a move but too comfortable, now suffer.

Once you hit mid 40s and 50s or closer to retirement, you will find it very difficult to demand a salary or get the position you want.

Thoughts are: jumping is fun, but know when to stop.

Sounds like you're doing alright then, cheers!